Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition

Should You Eat Before the Gym? The Ultimate Guide to Pre-Workout Nutrition

 

If you’ve ever found yourself halfway through a training session wondering why you feel sluggish, light-headed or just not firing on all cylinders, there’s a good chance the issue isn’t your workout - it’s your fuel.

 

At CGPT, we hear this question from clients almost daily: "Should I eat before I train?" The short answer? Yes, in most cases. But like all things in fitness, the longer answer depends on your goals, training time, and how your body responds to food.

 

Let’s unpack when and why pre-workout nutrition matters, who benefits most from eating before a session, what to eat, and when to eat it - backed by credible scientific evidence.

 

Why Pre-Workout Nutrition Matters

 

Think of your body like a car. You wouldn’t set off on a long drive without fuel in the tank—training is no different. Carbohydrates are the body's preferred energy source, particularly for high-intensity and resistance-based training. Meanwhile, protein helps preserve and repair muscle tissue, especially when you’re working hard in the gym.

 

When you train in a fasted state (i.e., without eating beforehand), your body has limited available glucose in the bloodstream and will begin to break down stored glycogen or even muscle protein to keep you going. While this might sound appealing to those chasing fat loss, it can actually impair performance and muscle retention if done too often or without strategy.

 

A 2020 study published in Nutrients found that fasted resistance training did not enhance fat loss more than fed training, but did increase muscle protein breakdown, potentially limiting strength and hypertrophy gains over time (Schoenfeld et al., 2020).

 

When You Should Eat Before Training

 

Here are four situations where eating before your workout can make a real difference:

 

1. You’re Training Early in the Morning

If it’s been 6–10 hours (or longer) since your last meal, your blood glucose is likely low. Training without food can result in fatigue, dizziness or reduced power output. Even a small snack can help increase energy availability and improve workout performance.

 

2. You’re Focused on Muscle Growth and Performance

To build muscle, you need to train with intensity and volume. Carbs help you lift heavier, push harder and recover faster. A pre-workout meal can also help maximise muscle protein synthesis, especially when paired with post-workout protein (Tipton et al., 2001).

 

3. You Feel Weak or Dizzy When Training Fasted

Some people thrive on fasted training - but many don’t. If you consistently feel sluggish, light-headed or like you’re “hitting a wall” halfway through your workout, try adding a pre-workout snack. It can make a major difference to your focus, stamina and mood.

 

4. You’re in a Calorie Surplus or Want to Maximise Recovery

If your goal is muscle gain, then fuelling up before a session is essential. You'll not only lift better but create a stronger anabolic environment for muscle repair and growth. Plus, you’ll minimise the risk of muscle catabolism during hard sessions.

 

When You Can Probably Skip It

 

There are some cases where fasted training may be appropriate, such as:

 

·       You’re doing low-intensity cardio (e.g., walking or light cycling)

·       You feel better training on an empty stomach

·       You’re short on time and plan to eat a solid meal after training

·       You’re tracking macros and prefer to “save” calories for later in the day

 

In these situations, the key is to ensure your overall daily nutrition supports your training volume, recovery and long-term goals. Fasted doesn’t mean under-fuelled.

 

What to Eat Before the Gym

 

Not all foods are created equal when it comes to training. You want a combination of easy-to-digest carbohydrates and lean protein, ideally low in fat and fibre to avoid stomach upset.

 

The Best Pre-Workout Snacks and Meals

 

·       Banana with peanut butter
Quick energy + a touch of healthy fat for satiety

·       Protein smoothie with oats, berries and protein powder
Easy on the gut and customisable to your goals

·       Rice cakes with eggs or cottage cheese
Simple carbs + protein = sustained energy

·       Greek yoghurt with honey and oats
Great for morning sessions or when appetite is low

 

What to Avoid

 

·       High-fat meals (e.g., bacon and eggs, creamy dishes)

·       High-fibre meals (e.g., lentils, raw veggies)

·       Greasy or fried foods

 

These foods slow digestion and can leave you feeling sluggish or nauseous mid-set.

 

When Should You Eat Before the Gym?

 

Timing matters just as much as food choice. Here’s a simple guide:

 

1–2 Hours Before: Full Meal

 

Go for a proper plate of food with complex carbs, protein and a little fat. This gives your body time to digest and convert food into usable energy.

Example: grilled chicken, sweet potato, and vegetables.

 

30–45 Minutes Before: Light Snack

 

Stick to something small and mostly carbohydrate-based, with a touch of protein. Avoid anything too heavy.

Example: a banana and a scoop of protein powder mixed with water.

 

What the Science Says

 

·       A 2023 meta-analysis published in Sports Medicine confirmed that pre-exercise carbohydrate ingestion significantly improved both strength and endurance performance compared to fasted training (Jeacocke et al., 2023).

·       Australian Institute of Sport (AIS) guidelines also recommend carbohydrate-rich meals 1–4 hours before training, especially for athletes seeking to optimise high-intensity performance and recovery (AIS, 2020).

·       A 2021 study from the Journal of the International Society of Sports Nutrition found that combining protein and carbohydrate before training resulted in improved strength gains compared to carbohydrate alone (Aragon & Schoenfeld, 2021).

 

Still Not Sure What Works for You?

 

Every body is different. Some people train better fasted. Others need fuel to function. That’s where our personalised approach at CGPT comes in.

 

We’ll help you test, track and adjust your pre-workout nutrition so it suits your goals, lifestyle and energy needs. Whether your focus is fat loss, muscle gain, athletic performance or general health, we’ll help you find your sweet spot.

 

And remember: no one gets it perfect every time. The goal is consistency over time - not perfection in every meal.

 

Final Thoughts

 

Pre-workout nutrition isn’t just about “should you eat before training” - it’s about what to eat, when, and why. Fuelling your body strategically can make a significant difference to how you perform in the gym and how you recover afterwards.

 

At CGPT, we believe in training smart - not just hard. So if you’re ready to dial in your training, nutrition and recovery, we’re here to guide you every step of the way.

 

Got questions? Chat to your CGPT trainer during your next session. We’re here to help you get the most out of every rep, every set, and every bite.

 

Want to know more about training at CGPT? Email andrea@chrisgympt.com today!

 

References

 

Aragon, A.A. & Schoenfeld, B.J. (2021). Nutrient timing revisited: is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition, 18(1), 1-19. https://doi.org/10.1186/s12970-021-00410-x

 

Australian Institute of Sport (AIS). (2020). AIS Sports Nutrition Framework: Fueling Peak Performance. Canberra, Australia. Retrieved from https://www.ais.gov.au/nutrition

 

Jeacocke, N.A., Cochran, A.J.R., & Burke, L.M. (2023). The Role of Carbohydrate Ingestion in Resistance Exercise Performance: A Meta-Analysis. Sports Medicine, 53(3), 455–474. https://doi.org/10.1007/s40279-022-01768-z

 

Schoenfeld, B.J., Aragon, A.A., Krieger, J.W. (2020). Effects of meal timing on weight loss and weight loss maintenance: a meta-analysis. Nutrients, 12(2), 479. https://doi.org/10.3390/nu12020479

 

Tipton, K.D., Rasmussen, B.B., Miller, S.L., Wolf, S.E., Owens-Stovall, S.K., Petrini, B.E., & Wolfe, R.R. (2001). Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. American Journal of Physiology-Endocrinology and Metabolism, 281(2), E197–E206. https://doi.org/10.1152/ajpendo.2001.281.2.E197

 

CGPT Trainer: Jamie Hoopmann

July 5, 2025
Meet Jamie Hoopmann: The Strong, Athletic, and Resilient Trainer at CGPT At CGPT in Hawthorn, personal trainer Jamie Hoopmann combines elite athletic experience with evidence-based coaching to help clients build strength, move better, and become more resilient. From rowing at a state and national level to coaching youth athletes in AFL, rugby, and rowing, Jamie has seen firsthand how the right training transforms not only performance but also confidence and quality of life. His mission? To bring those same high-performance principles into accessible, personalised programs for every client who trains at CGPT. From Elite Rowing to Coaching Others Jamie’s turning point came during his years as an elite rower. Training at the highest level showed him the profound impact of great coaching and strength and conditioning. “I saw how much difference proper training made, not just for performance but for health and confidence outside of sport,” he explains. That realisation sparked his passion to turn coaching into a career. Today, Jamie is completing a double degree in Exercise & Sport Science and Exercise Physiology while working as a strength and conditioning coach. His background gives him a unique edge: he understands the science behind training but also knows how to apply it in a way that makes sense for both everyday people and athletes. A Training Style Built for Progress Jamie describes his coaching philosophy in three words: Strong. Athletic. Resilient. · Strong: because strength underpins everything, from daily function to athletic performance. · Athletic: because he coaches movement, not just muscles, ensuring clients build balance, agility, and coordination. · Resilient: because life comes with setbacks, and training should prepare people to handle load, stress, and challenges with confidence. Every session with Jamie is tailored, challenging but achievable, and built to create lasting results. “I meet clients where they’re at, explain the ‘why’ behind each movement, and celebrate the small wins that build consistency,” he says. His approachable style ensures every client leaves feeling stronger and more capable. Why Jamie Loves Strength and Power Training Jamie’s favourite type of workout is strength and power training - barbell lifts, explosive movements, and athletic accessory work. “It’s effective because it goes beyond burning calories,” he explains. “It builds strength that carries over into sport and everyday life, improves movement quality, and helps people feel and perform at their best.” Whether it’s an athlete preparing for competition or someone who just wants to feel younger, fitter, and stronger, Jamie’s programming delivers measurable, meaningful results. Transformations That Go Beyond the Gym One of Jamie’s most impactful coaching experiences involved working with a rower who had broken his leg. After months of rebuilding strength, mobility, and confidence, Jamie witnessed him return to the water for the first time. “It wasn’t just physical rehab, it was giving him back the sport and identity he thought he’d lost,” Jamie says. For him, this reinforced the true power of coaching: helping people reclaim not just their fitness, but their confidence and independence. Life Outside the Gym When Jamie isn’t coaching clients at CGPT, he’s usually outdoors, staying active with cycling or running. Movement has always been his reset button, keeping him refreshed and ready to bring energy back into the gym. He also has a hidden passion for 4WDing. Whether it’s mechanical upgrades or planning the next camping trip, Jamie enjoys problem-solving and building systems — the same mindset he applies to helping clients achieve peak performance. Why Train With Jamie at CGPT? If you’re looking for a personal trainer in Hawthorn who blends scientific knowledge, athletic experience, and a supportive coaching style, Jamie Hoopmann is ready to help you reach your next level. His sessions are built to make you stronger, more athletic, and more resilient - whether your goal is improving sports performance, returning from injury, or simply building confidence in everyday life. At CGPT, Jamie empowers clients to move with purpose and discover just how capable they really are. His mantra is simple: “Consistency beats intensity. Stack small wins, keep showing up, and you’ll achieve more than you ever thought possible.”

The High-Performance Edge: How Strength Training Translates to Career Success

June 30, 2025
The High-Performance Edge: How Strength Training Translates to Career Success Executives and professionals are no strangers to performance metrics. You measure results in meetings closed, projects delivered, and strategies executed. But what if the biggest performance enhancer for your career wasn’t found in the boardroom, but in the gym? At CGPT in Hawthorn, we work with many corporate professionals who’ve discovered that strength training isn’t just about building muscle - it’s about building resilience, presence, and stamina that directly translate into success at work. When your body performs better, your career does too. This is how consistent strength training can sharpen your edge in business, from focus and decision-making to confidence and stress management. Strength and Resilience: The Mental ROI of Training High performers know that the difference between success and burnout often lies in mental resilience. Strength training plays a surprisingly powerful role here. · Sharper focus and decision-making – Lifting weights requires concentration, discipline, and progression - skills that carry into high-pressure projects and negotiations. Regular training improves executive function, which is linked to better problem-solving and planning (Erickson et al. 2011). · Energy management – Instead of the 3pm slump, strength-trained professionals report steady, consistent energy across long days. Improved metabolic efficiency and better sleep quality are common side effects of training. · Confidence under pressure – Knowing you can physically lift heavy loads builds a quiet confidence that shows up when the stakes are high in business. As one CGPT client, a director at a Melbourne firm, put it: “Deadlines don’t intimidate me the way they used to. I feel sharper, calmer, and more in control after I started training.” Posture and Presence: How You Show Up Matters In leadership, your presence speaks before you do. Strength training - particularly core, back, and mobility work - transforms posture and body language in subtle but powerful ways. · Improved posture means fewer slouches over laptops or in boardrooms, projecting authority and energy instead of fatigue. · Mobility gains make standing tall and moving confidently effortless. · Body language becomes more open, engaged, and commanding - critical in presentations and client pitches. This is not just about looking strong. It’s about embodying the resilience, discipline, and focus that colleagues and clients notice instantly. Stress Management: Why Lifting Beats Burnout Stress is part of any high-performing career. The question is how you manage it. Strength training is one of the most effective tools available: · Physiological reset – Lifting weights lowers cortisol, the stress hormone, while boosting dopamine and serotonin, the brain’s “feel good” chemicals (Meeusen & De Meirleir 1995). · A mental outlet – Training sessions create a deliberate break from email and strategy, giving your mind time to reset. · Long-term resilience – Consistent strength training has been linked with lower risks of anxiety and depression, which can quietly derail even the most successful careers (Gordon et al. 2017). At CGPT, corporate clients often describe their sessions as “the hour that makes the rest of the day possible.” Injury-Proofing for a Demanding Lifestyle Executives don’t just spend time in boardrooms - travel, client golf days, and long-haul flights are often part of the job. Without strength training, these can take a physical toll. · Back and shoulder strength reduces the risk of pain from sitting on planes or working long hours at a desk. · Core stability and hip mobility protect against injuries on golf courses or tennis courts. · Stronger joints and connective tissue mean fewer setbacks that pull you out of action during critical times. A corporate leader sidelined by back pain or fatigue isn’t operating at peak performance. Strength training is insurance for your career as much as your body. The CGPT Advantage: Structure Without Distractions Time is the most valuable currency for corporate professionals. That’s why CGPT is built for efficiency and results: · Private, distraction-free environment – No crowds, no wasted time waiting for equipment, no noise competing for your focus. · Tailored programming – Each session is designed for you, maximising outcomes in as little as three sessions a week. · Expert trainers with diverse specialties – From Andrea’s empathetic, personalised coaching to Laurence’s physiotherapy-informed technical expertise, our team ensures your training is safe, effective, and aligned with your goals. · Accountability built in – Every session moves you closer to your targets, with trainers invested in your progress. It’s the same principle you use in business: get the highest return possible from your time and effort. The High-Performance Edge Strength training doesn’t just keep you fit. It makes you sharper, more resilient, and more confident - qualities that directly impact career performance. Whether you’re leading a team, pitching to clients, or flying interstate for meetings, strength training ensures your body and mind can handle the demands. Email Andrea today at andrea@chrisgympt.com to discover how CGPT can give you the high-performance edge - in the gym, in business, and in life. References · Erickson, KI, et al. 2011, Exercise training increases size of hippocampus and improves memory, Proceedings of the National Academy of Sciences, 108(7), pp. 3017–3022. · Gordon, BR, et al. 2017, Resistance exercise training improves depressive symptoms in adults: a meta-analysis, JAMA Psychiatry, 74(6), pp. 566–576. · Meeusen, R & De Meirleir, K 1995, Exercise and brain neurotransmission, Sports Medicine, 20(3), pp. 160–188.

When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change

June 23, 2025
When Your Gym Stops Working for You: How to Spot the Signs It’s Time for a Change Most people join a gym with good intentions: a fresh membership card, a new water bottle, and the determination to make a change. But somewhere along the way, that excitement fades. You’re doing the same routine on autopilot, the results have plateaued, or worse - you’ve stopped looking forward to going at all. Sound familiar? You’re not alone. The truth is, not every gym is built to grow with you. Sometimes, what worked at the start stops serving you as your life, goals, and body change. And if you’ve already read our blog on Why Strength Training at Chris’ Gym Outshines Other Fitness Options , you know that not all gyms are created equal. This follow-up digs into the signs it might be time to rethink your gym membership, and what to do if you’ve outgrown the “one-size-fits-all” approach. The Subtle Signs Your Gym Isn’t Working Anymore It doesn’t usually happen overnight. Instead, you start to notice small shifts: · You’re doing the same exercises over and over, with no clear sense of progress. · You arrive, plug in your headphones, and leave without feeling inspired. · You avoid peak hours because you know you’ll be waiting for equipment. · You feel invisible in a crowded space, with no trainer checking in or offering guidance. Individually, these may not seem like deal-breakers. But together, they create a cycle of frustration that can quietly erode your motivation and results. Key Red Flags to Watch Out For If you’ve been wondering whether your gym is still working for you, here are some classic warning signs: 1. No Progression If you’ve been lifting the same weights or running the same distance for months without change, you’re not being challenged. Progress requires progression - and a plan to get you there. 2. Feeling Invisible In large gyms, it’s easy to feel like just another membership number. If no one knows your goals, checks your form, or notices when you don’t show up, it’s easy to drift off track. 3. Fighting for Equipment Peak-hour chaos can derail even the most committed member. If half your workout is spent waiting for a machine, it’s no wonder consistency becomes harder. 4. Lack of Accountability Without a trainer or program guiding you, it’s easy to fall into the habit of doing the same thing, or skipping workouts altogether. Accountability is often the missing piece that separates people who plateau from those who progress. The Emotional Side: When Training Becomes a Chore Exercise should leave you feeling energised, empowered, and proud of yourself. But when your gym isn’t working, those feelings get replaced with something else: · Boredom - Going through the motions without excitement. · Frustration - Seeing little to no progress despite showing up. · Guilt - Skipping sessions because you’re uninspired. · Disconnection - Feeling like your gym is just a building, not a supportive community. It’s not that you’ve lost your drive, it’s that the environment no longer brings out your best. Why This Happens There are a few reasons people outgrow their gym: · Changing goals - Maybe you started out wanting weight loss but now care more about strength, bone health, or injury prevention. · Busy schedules - Life gets hectic. If your gym doesn’t offer structure and efficiency, it won’t fit into your day. · Lack of personalisation - Cookie-cutter programs and generic group classes can only take you so far. · One-size-fits-all environments - Big gyms are designed to serve everyone at once, which often means they don’t truly serve anyone well. So, What’s the Alternative? This is where CGPT comes in. Unlike crowded gyms or impersonal memberships, CGPT in Hawthorn is designed around you . Our approach is private, personalised, and results-driven - the opposite of the “one-size-fits-all” model. Here’s what you can expect: · Personalised Programs - Every session is tailored to your body, goals, and lifestyle. Whether you want to rebuild strength, improve performance, or simply feel fitter, your trainer will guide you every step of the way. · Private Environment - No waiting for equipment. No competing for space. Just focused training in a calm, supportive setting. · Expert Trainers - Our team (Andrea, James, Laurence, Mia, Sophie, and Tim) each bring unique expertise, from technical physiotherapy-informed coaching to fun hybrid athletic sessions, ensuring you’re always matched with the right trainer for your needs. · Built-In Accountability - With a trainer invested in your progress, you’ll never feel invisible. Every win is noticed, every challenge is supported. An Invitation to Reflect If you’ve been coasting, plateauing, or simply feeling uninspired, it might be time to ask: · Is my current gym helping me move forward, or am I just maintaining? · Do I feel supported, seen, and motivated where I train? · Am I excited about my fitness, or has it become just another task on the list? If the answer leans towards the second option, it could be time for a change. Why CGPT Could Be the Next Step Switching gyms isn’t just about swapping buildings - it’s about finding an environment that reignites your motivation and helps you get results that last. At CGPT, we specialise in helping people who are ready for more: more accountability, more progress, and more support. Your fitness journey should never feel stagnant. With a private, personalised approach, we’ll help you break through plateaus and rediscover the joy in training. Email Andrea at andrea@chrisgympt.com to learn how CGPT can get you moving again with purpose, progress, and confidence.